5 Simple Tips for Healthy Eating
Kb Fitness Solutions Blog
by Rebecca Webb
1w ago
Happy National Nutrition Month! This March, celebrate National Nutrition Month by following these 5 simple tips for healthy eating:   1. Practice balance.   A balanced diet consists of healthy foods from all main food groups: fruits, vegetables, whole grains, lean protein, and healthy fats. All food groups have their own health benefits, which makes eating a variety of different foods so important.   For example, a peanut butter sandwich on whole wheat bread already includes sources of whole grains, protein, and healthy fats. But adding some carrot sticks or apple slices on the ..read more
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Pilates Matwork
Kb Fitness Solutions Blog
by Ashley Edewaard, Ph.d.
2w ago
  If you are new to matwork Pilates, you might be wondering what to expect during your first mat-based session.   A Pilates mat class will typically include exercises performed from six start positions: standing, sitting, supine (lying face up), prone (lying face down), 4-point kneeling (hands and knees/all fours), and side-lying. These start positions challenge our core stability, strengthen our muscles, and mobilize our joints by orienting our body in different ways against the forces of gravity.   The focus of most Pilates exercises is strengthening our core muscles (pelvic f ..read more
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The Science of Rest Periods for Strength Training
Kb Fitness Solutions Blog
by Carlo Varquez, M.S.
3w ago
Rest Periods For Strength Training     Including rest periods between your weight training sets is one of the training variables you must change to trigger physiological change within your body.   Rest periods are crucial as some of the other training variables you need to manipulate to achieve your training goals.    The amount of weight the number of sets and repetitions is closely tied to your training goals and outcomes for your program. You should begin to view weight as intensity and sets/reps as volume. Together, we can manipulate those to tailor exactly what yo ..read more
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Black History Month and Dance
Kb Fitness Solutions Blog
by Allison Fabrizio, B.A.
1M ago
Celebrating the Rich Tapestry of Black People’s Contributions to Dance     Dance is a universal language that transcends borders and brings people together through movement, rhythm, and expression. Throughout history, Black people have played a pivotal role in shaping and enriching the world of dance, leaving an indelible mark on various dance forms. In this blog post, we celebrate the vibrant and diverse contributions of Black individuals to the world of dance, exploring the cultural, social, and artistic significance of their influence.       The roots of many d ..read more
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Creative Ways to Eat More Vegetables
Kb Fitness Solutions Blog
by Wan Na Chun, M.P.H., R.D., L.D.N.
2M ago
With the start of a new year and January comes a wave of healthy resolutions – lose weight, eat better. Consuming more vegetables is always a smart goal. A diet high in vegetables can provide essential vitamins, antioxidants, fiber that boost immunity, aid weight management, and enhance athletic performance.   Between hectic schedules and convenience eating, meeting vegetable intake recommendations often falls off the priority list. As a dietitian, I will talk about my favorite simple tricks for effortlessly incorporating more vegetables into your daily meals and snacks.   Add Vegeta ..read more
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Getting Back to the Gym – Expectations
Kb Fitness Solutions Blog
by Carlo Varquez, M.S.
3M ago
5 Tips on How to Get Back to the Gym After Taking a Hiatus and Expectations   It’s easy to stop going to the gym in the middle of the year and so much harder to get back into it if after a long break. Maybe you’re on your way to recovering from an injury, maybe you’ve just come back from a holiday, or maybe life got in the way. In the New Year, here are some tips on how to get back to the gym after taking a long break and expectations.   Don’t expect to be at the same level you were before   Unfortunately, regardless of whether you are a runner, weightlifter, or Zumba enthusias ..read more
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Staying Neutral
Kb Fitness Solutions Blog
by Ashley Edewaard, Ph.d.
3M ago
Many people take up Pilates to improve their posture, and it’s easy to see why. Good posture is aesthetically pleasing, making us look and feel confident and poised.   But there are numerous other benefits associated with good posture—from our bodies’ perspective, good posture translates into improved functionality and freedom from pain. Good posture essentially means that the spine and pelvis are in proper alignment, what Pilates instructors refer to as “neutral pelvis and spine.”   When our body is well-aligned, our soft tissues are maintained at their proper lengths and our bones ..read more
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Lighten Up the Holiday Treats
Kb Fitness Solutions Blog
by Laura Cason, B.S., R.D., L.D.N.
3M ago
Festivities around the Christmas holiday usually leads to higher sugar consumption compared to other times of the year.   It’s normal to consume more non-nutrient foods and indulge in beverages more than our normal pattern.  In fact, one study done in 2020 found that average weight gain of adults were 1-2 pounds during Thanksgiving to January.  So, here’s what we can do to lighten up the food and beverage indulgences.   The American Heart Association actually has parameters around a daily sugar limit for adults.  For women, no more than 26 grams per day and for men, 36 ..read more
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Make Training Less Complex with More Complexes
Kb Fitness Solutions Blog
by Carlo Varquez, M.S.
4M ago
Life is demanding and fast. If you are like me, with a busy, on-the-go lifestyle, you might not have more than an hour to get inside the gym and train. The purpose of this blog is to show an alternative to your current fitness regime to make your time more efficient!   If you can guess from the title, I want to introduce the concept of complexes to you. Complexes, also known as combination lifts, consist of two or more exercises performed with the same free weight in a non-stop, continuous fashion   By training with a full-body routine utilizing complexes, you can spend less time in ..read more
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A Guide to Whole Food Vegan Protein Sources
Kb Fitness Solutions Blog
by Tracey Dexter
4M ago
Plant-based diets have become increasingly popular in recent years due to their numerous health and environmental benefits. If you’re looking to increase your protein intake on a vegan diet, there are many whole food options available. Here are ten vegan protein sources that are both nutritious and delicious:     Lentils: Lentils are a great source of protein, fiber, and iron. They can be used in a variety of dishes, including soups, stews, and salads. One cup of cooked lentils contains approximately 18 grams of protein.     Chickpeas: Chickpeas, also known as garbanzo bea ..read more
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